Matt Jansen's 2011 contest prep

[mattjansen]

Deads *warmups
1x2 @ 395
6x3 @ 320
http://www.youtube.com/watch?v=0nVJ-qhOcig
http://www.youtube.com/watch?v=_GxDHTrl7lk

DB row full pause at bottom and top of rep
4x10

CG pulldown
3x12 last set RP 7,4,2

HS seated row
I acutally used this machine but stood with my chest up against the pad It was a good angle!
4x12-8 (3-5) forced reps on last two sets

Seated low row
3x12

Latpulldown wide grip/shoulder grip/reverse grip
3x8 each got this idea from flex lewis in a video I saw of him on continous set changing grips then hammering out 8 more reps.

[mattjansen]

After Being on a traditional bodybuilding type split since Sept, I decided it was time to change things up. I ran PHAT for about 10 weeks this summer and loved the results, so I have decided to go back and see what happens with the extra cals I am getting now. I will still be running the current deadlift program that I have been doing, and being that there is speed work on the hyper days I think it will work out well! I enjoyed a pretty big valentines dinner on Saturday and weight is up a little so I was looking forward to getting the water off with todays workout lol.

Wide grip chest supported T bar 3 pps x 5(2sets) , 3 pps + 10 x 5 (1 set)

Incline Bench 225x5, 235x4,3

Cable V grip 220x10, 250x 7

Slight incline DB Fly 65's x 10, 75's x 7

Rack chins 40 lbs x 8, 50 x 6

SA standing DB press 65 x 6 (1 set), 70's x 5 (2 sets)

Dips tricep emphasis 45 x 10 (1 set), 45 + 25 x 8-6 (2 sets)

SA DB upright row 2 x 8 @ 50 using fat gripz

Db curl 45's x 10 (1 set), 50's x 6 (2 sets)

[mattjansen]

Slight incline chest fly from yesterday:






Lower body power:

Squats
2 sets of 5 @ (275) 82.5 % 3 sets of 5 (295) 87.5%



SLDL
2 x 6 @ (250) 82.5% 3 x 5 @ (275) 87.5%

Hack Squat
1x8 @ 335, 1x6 @ 355

Glute Bridge off bench using barbell
1x10 @ 135, 1x8 @ 185

Walking lunges
1x10 @ 185, 1x6 @ 205

Calves 5 sets

[djkenny]

i see your training is going well!! what shows are in your sights this year?

[mattjansen]

i see your training is going well!! what shows are in your sights this year?

Looking at the Natural Northerns which is Dave Libermans second show of the year in Oct.

7 Weeks man you getting pumped?

[djkenny]

Looking at the Natural Northerns which is Dave Libermans second show of the year in Oct.

7 Weeks man you getting pumped?

you ever look at other organizations? like inbf?

dude, im thinking i may not be able to do the npc in ohio anymore i dont think im gonna have the money for a weekend like that. ive been talked into an snbf event the weekend after in gainesville georgia. i would have liked to do the npc natural, but close to 160 just to enter, then gas and hotel stay and food...i just dont have the funds right now unfortunately

[mattjansen]

Speed work
Deads 5x3 @ 340 (75%)


Supported T bar rows wide grip
6x30 @ 95 (70%)

Wide nutral grip pulldowns 2x12, 10

Reverse grip pulldowns 2x10, 8,4,2 RP

1 arm DB rows 3x12-8
top set 130

Seated duel handle low row 2x12

Standing straight arm pulldown 2x15 10,5,3 RP
***Hanging stretch

DB shrugs 3x12-8
Top set 130's x 8

Seated supinated DB curl 3x12-8
45's

Machine Preacher 2x12-15

Standing barbell occluded 3xAMAP 12-8

[EATbigLIFThard]

Are you still working with anyone/using a contest coach? How tall are you and how often do you drink?

[mattjansen]

Are you still working with anyone/using a contest coach? How tall are you and how often do you drink?

Yes I have actually recently switched trainers and am now working with Jason Theobald of Natty Nutrition. I would highly recommend him, he is very involved on a daily basis with his clients. Let me know if you have any other questions. And as far as drinking is concerned I dont ever drink, doesnt really go hand in hand with any of the goals i have for my life.

[Bmarchio]

Are you still working with anyone/using a contest coach? How tall are you and how often do you drink?

Why would you bring up drinking?

[mattjansen]

Just to give you guys a little update I have switched nutritionists and am now working with Jason Theobald of Natty nutrition. We have been working together for two weeks now and I have noticed some pretty dramatic increases in strength as well as some new stretch marks which is always a nice reward for the work we do in the gym.

Macro totals I am currently on:
P: 346
C: 414
F: 105

Training today was Push hyper workout:
Speed work: 6x3 on Incline bench with chains (70%) of usual 5RM

Incline DB press 2 sets low incline/2 sets high
worked with 85's for all 4 sets 12-8 reps

Incline Hammer press
2pps x 12
2pps + 10 x 10
1pps + 25 RP 12,6,4

Seated cable Fly
50x17
60x12

Neutral grip press
1 set RP @ 185 12,5,3

Hammer shoulder press
185x10, 195x8 (2 sets)

Incline DB reverse fly 3 sets superset with Barbell upright row 2 sets

KB sinlge arm lateral raise leaning 3x20

Cambered bar overhead ext: 95x10 (3 sets)

Hammer dips: 2 pps x 15 (2 sets)

Rope ext/Reverse SA ext 1 set each

[mattjansen]

Why would you bring up drinking?

I guess cause its a given that everyone our age drinks lol

[mattjansen]

Speed Squats 6x3 @ 205 with chains using 70% of what I squtted Tuesday

Free motion squat
300 x 12 (2 sets)
340 x 10, drop 240 x 8

Single Leg leg press
2pps x 20 (warmup)
3pps x 15
4pps drop 3 pps


Seated Ham curls
3x130,150,130 rest pause 10,5,3

Alternating lunges superset with leg ext
135x10 EL / 130x10 (3 sets)

Lying Ham curl 2 sets

Single leg standing curl 1 set

Calves 6 sets

***Dry weight was 189.4 this am

[mattjansen]

Feeling stronger already only week 2! Can only get better from here

Incline Barbell 5x5-3
Top Set 240x3 to chest

Incline T Bar 5x5-3
Top set 160x3

Slight incline flys 2x10-6
75'sx10,7

Rack pullups 3x8-5
60lb x 6,5 top sets

Cg Bench press 2x6-5
Top set 225x5, forced 6
***DC chest stretch

Seated cable row 2x8
235
***weighted hang x 90sec

Standing barbell 4x8-5
Top set 145x5 to chest (Feeling it by this point!)

CG easy curl 4x6
105 all 4 sets

Skull crushers 4x8
95 all 4 sets

Cant wait to kill a heavy leg day tomorrow!

[mattjansen]

Squats: *Warmups
5x5 Then max set of 3 Top Set 345x3
SLDL: 3x8-5
275x8
285x6
295x5

Free Motion Squat
360x8
400x7

GLute bridge Off Bench:
185x8
225x8

Walking Lunges:
205x8 EL
225x6 EL

Occluded Leg extension/Leg Curl 2 sets to failure

Video Recap from Today:

[mattjansen]

Still incorporating Coans Dead Lifting program into my weekly routine and I am very impressed with the progress and strength that I have gained so far in the first 5 weeks today was more of a deload day as far as the deads go the weight and volume decreased, next week the weight will increase and the volume with taper down some more by a set I believe. So far every week I have hit my numbers and I feel that by looking at my videos my heavier sets have gotten tighter as far as my form is concerned and the speed sets are starting to feel really smooth.
Today was 3x3 @ 365 (80%) followed by Speed sets 3x3 @ 290


CG pulldowns 3x12-10
Top set 205 RP 7,4,2

Rack chins 1 set
RP 8,6

Incline chest supported neutral grip rows
60x15
70x12
80x12

Seated reverse grip cable low row
140x12 (3 sets) last set straight into Cable straight arm pulldown to faulure x 100

Barbell shrugs
275x12 (3 sets) Last set RP 11,6,4

hanging reverse shrugs with 5-10 hang between pulls (3 sets)

*8 sets of Biceps*

[mattjansen]

Missed a few days of logging I headed to watch my first show of the year the Northern Kentucky. It was a good show with a ton of competitors and it always gives me a little extra motivation and a constant reminder to never stop pushing! I wont bore yall with the workouts over the weekend but every thing is still progressing extremely well. Strength has really increased with the new diet which has my fats a lot higher than they every have been before and I can basically tell a difference in the gym with them on a daily basis. That along with changing my training style to a power/hyper approach has really increased my strength in the gym drastically! Weight is still hovering between 190-192 depending on the day.
Here is a little recap of a Leg workout I had over the weekend at the University of Kentucky


Current Macros
Protein: 380
Carbs: 415
Fats: 115

Upper body power week 3
Flat Bench (First time doing this since Nov it felt good!)
5x5-3 Top set 255x3 (2 sets)

Pendelay Row (This was a new exercise as well, first time trying it)
5x5 Top sets 225x5, 245x3

Seated cable fly upper chest focus
2 sets x 10

Pullups 3x5 5 sec hold at top and bottom

Cg bench
225x6
235x5

Incline t bar cg row
2 sets
***Lat and chest stretch

Military press chest to full lockout for 2 sec
135x8
145x6 2 sets
150x5 push press on last rep

Arms 8 sets total

[mattjansen]

Squats 5x5
Top sets:
345x5 (this was my max set of 3 last week)
365x3 PR at this current weight/with the change in form to low bar

SLDL DB
125's x 8
135 x 6 2 sets

Hack squat (constant tension thoughout ROM)
3pps x 8
3pps + 25 x 5

Glute/Ham bridge off bench
235 x 8
255 x 6

SL leg press 3-1-3 Tempo
5pps x 8 (2 sets)

Occulded Leg ext/curls 4xfailure @ 50%

Calves 5 sets

[mattjansen]

Today is just a cardio day and Im also getting some deep tissue work done tonight which I am really looking forward to!

5 min warm up on step mill
15 min intervals of 15 sec battle ropes/45 stability ball ab work
10 min of occluded cardio 3.0 speed 12% incline

[mattjansen]

Had a great workout yesterday, I am really starting to feel such a difference in my deadlifts not only in strenght but also the stength in form though the movement.

Deads 3x1 @ 385 (85%)
Speed work 3x3 @ 320


Rg pulldowns
175x10
190x8
190x6,3,3,2

BB Row
185x12
205x10
225x9,4,2

Machine high row ss machine shrug
2 sets 10-15 each

Croc rows ss straight arm pulldown
2 sets 10 each

DB shrugs 2 sets

7 sets of Biceps

[mattjansen]

Bench 6x3 @ 190 with 25lb chains: Speed work

Incline db 85x10, 90x80, 95x5,360,6

High incline smith 175x10 2 sets 155 x 20 rp

SA Db superset with fly 60x10, 65x8 ss w/ 45's

Seated db 2 sets (65x12)

Arnold press 2 sets (45x12, 45x10,drop 35 failure

SA DB lat raise
35x12 (2 sets)
45x10
Drop set using cables last set

Rear delt cable fly

Reverse tri ext 110x12, 140x8, 140x6,4,3,2

7 total sets of triceps

[djkenny]

Hitting chest and shoulders same day? How many times a week?

[mattjansen]

Hitting chest and shoulders same day? How many times a week?

Im hitting everything twice a week right now, 1-2 power movements at the beggining of the week for each bodypart and more traditional body building type style at the end but still with lower volume. Loving the results!

[mattjansen]

Powered by those monsters I saw up there on the Stage at the Arnold classic pre judging!

Speed work: box squats
6x2 @ 260 with 25lb chains

Hack squat:
2pps + 25 x 15
3pps x 12
3pps + 25 x 10
4pps x 4, drop 3pps x 7, drop 2 pps x 10 SMOKED

Lying leg curl:
130x12 3 sets last set 5 forced reps

Reverse Hack squat ss leg press feet narrow at bottom 3 sets x 10 reps EA
3pps/8pps

Rope pull through's ss leg abduction machine 3x12 EA

Occluded extensions and seated curls 4 x failure at 100lbs

calves

[mattjansen]

Flat bench 255x4 100% (only got 3 last week), 265x3

Pendelay row 245x5 100% (only got 3 last week), 250x3

Incline fly db: 70x8, 80x6

Cg pulldowns 175x8, 175x7, 190x6

SA DB floor press 75x7, 80x6


Incline neutral row: 90x9, 105 x 7 RP 2

Seated DB Press 75x5, 80x5, 80x5

Lateral raise: 35x10, 40x8,RP 4

Bench Dips: 3x8,6,6 + 110lbs

Incline DB 30x8, 35x5, 30x6,

[mattjansen]

Box squat: 335x5, 370x3, 405x2

SLDL: 275x8, 315x6, 335x5

Leg Press 10ppsx10 , 11ppsx10

Lying ham curl: 145x7, 145x6, 145x6rp3

Pull through: stackx10 (2sets)

Leg ext 190x10, 205x7, 205x8rp3 static hold

Standing calf raise 5 sets

[ehlisl]

Doing some SICK work Matt! Keep it rolling!

I like the addition to make the box work

[mattjansen]

Doing some SICK work Matt! Keep it rolling!

I like the addition to make the box work

Haha thanks man, not ideal but it worked. The ol low box with a bumper plate on top trick lol.

I wish I would have listened to my instincts about training and applying what I have learned in school instead of trying to train like the Big boys, after spinning my wheels and training for a pump and doing an insane amount of sets its so rewarding to finally start seeing some real gains! I litterally have made more progress with change in training and adding a lot more cals which my body has handled just fine w/o added any more bodyweight than I made in the first 10 months of my offseason. Kind of frustraiting but hey you live and your learn and Im better for it i guess!

Finally getting on the forums and seeing how you Natural pro's who I look up and respect so much more really started having me dig deep and research what I was doing and back up my training by science instead of MD vidoes. Its been a huge blessing getting to follow you guys the training you are doing and the progress that you guys are making.

Even though Im basically setting new PR's at this point every week im still planning on deleoading in 4 weeks which I know i didnt do enough of in the past so that I can keep the progress rolling.

[mattjansen]

Deadlifts
1x2 @ 410 PR
3x3 @ 340


RG pulldown
175x12
190x10
190x8
205x10 RP

croc row
110x10 (2 sets)
120x8

Rack chins superset with seated rope high pulls
2 sets 10-8 reps each

supported T bar ss with Db pullover
2 sets 12 each

7 sets of biceps

[mattjansen]

Speed work: 6x3 155 + 25 lb chains

Db incline 85x10, 95x8, 100x8, 105x6 drop 65 x 5

Flat hammer 100 per side x 10 (2 sets), 6,3,3,2 RP

Pec deck 140x12, 140x8,4,3 forced 3

Db floor press 70x9 ss pushups failure, 6 and 6

Lat raises 30x15, 40x10 (2 sets) drop 25's x 10 last set

Standing barbell press 2 sets 95x10 ss incline rear delt db fly 25x10

Hammer mts press: 100x10, 110x 7,3,3,2

Ez upright row: 2 sets 80x15

Cable seated overhead ext: 3 sets 3 different grips

Dips bodyweight x 12, 8,4,3,2 rp